Target Muscle

    Shoulders

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    ShouldersDumbbell

    Dumbbell Iron Cross

    The dumbbell iron cross is a shoulder exercise that targets the deltoids by raising the arms out to the sides while holding dumbbells, forming a T shape with the body. It also engages the tricep and chest as secondary muscles.

    Also Works

    TricepsChest

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.

    2. 2

      Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body.

    3. 3

      Pause for a moment, then slowly lower your arms back down to the starting position.

    4. 4

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

    Master The Dumbbell Iron Cross with Forge

    Get personalized coaching, form feedback, and workout plans featuring Dumbbell Iron Cross and other exercises tailored to your goals.

    Join the Waitlist